Tag: Fogerty

Staying warm

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Yog a lap then circle up for usual stretchy warm up exercises. Yog down to behind school for some wall qork. Everyone get in peoples chair qhile one by one PAX bear crawl to other end. Next series was broad jumps. Next was 11s. Start on one end of gym with 1 bomb jack and run to other side for 10 seal jacks. 2-9, 3-8 etc. Finished in middle. Next was pax picks. One guy calls an exercise and runs to other side of bridge and back while other PAX do the exercise called. First round was mostly your basics. Second round we had to use the bench so derkins, step ups, butt touch squats, etc. Finished up and moseyed around school. Stop for 354, 3 exercises, 5 reps each, 4 rounds. First series was merkins, squats, big boys. Moseyed some more and stopped for another series: CDDs, mtn climbers, and flutters. Moseyed again and one more series of diamond merkins, SSHs, and v ups. Back to COT right at time. Thx Bass o!

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Respectables take over the Pond

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WARMUP: pledge of allegiance
THE THANG:
1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner
MARY: Dis you know??
ANNOUNCEMENTS: Christmas is 5 days away
COT: Pray for the children

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Badlands 8 Blocker Rucking Kingsley Loop

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WARMUP: not needed
THE THANG: Ruck with Low Slow Squats and Merkins around the Kingsley Loop while discussing the F3 8 Blocker goal sheet for 2026 (sets of 8)
MARY: No
ANNOUNCEMENTS: 401.k and 5k this Saturday
COT: yes

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The Winter of Wegs’ discontent Part Deux

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WARMUP: 4 mile Route was described
THE THANG: Head up Munn, left on Harris, loop through WEP and back.
MARY: 2 minutes at the end.
ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter
COT: Prayers for families, parents, patience and healing

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Dozens and dozens

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WARMUP: ssh, slow wind mills, imp walkers, hillbilly walkers, plank/down and up dog, Peter Parker’s. All in cadence and most for 12 reps
THE THANG: 12 days of Christmas. Each day took place at a different location around the property, mosey in between

1 – flying squirrel
2 – bomb jacks
3 – makhtar ndiayes
4 – big boys
5 – merkins
6 – flutters
7 – mountain climbers
8 – shoulder taps
9 – Carolina dry docks
10 – LBCs
11 – SSH
12 – monkey humpers

Then we did a set of 7s with one station in front of state line vapes ( the store, not sprocket) and the other down at f45. Merkins at one end and big boys at the other with moseys in between

MARY: twister led gas pumpers to wake up the guests at both nearby hotels
ANNOUNCEMENTS:
COT:

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6@6

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WARMUP: None
THE THANG: Suggested route to Walmart Round About through Baxter along Richard’s Crossing out to RT160
MARY:
ANNOUNCEMENTS:
COT:

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Park to Calhoun

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WARMUP: it was cold. we’ll warm up on the run
THE THANG: cover distance stop for:
5 burpees
10 merkins
15 squats
added some lunges once
did some leg lifts after a muscle up twice
bear crawled the length of Calhoun St. Parking lot twice too
covered 3.11 miles–except for Beaker (his strava only said 2.98, which feels like a failure on my part. see NMM below)
MARY: flutters in cadence for 1:30 to hit 0600
ANNOUNCEMENTS: Xmas Party 12/12, Bethel service tonight

NMM:

You ever just 3000% took care of everything and crushed it by all outward metrics, but you didn’t do it with JOY in your heart? So your wife, kids, or close friend noticed and it wasn’t the reaction you expected…even though the mission was fully accomplished

It isn’t enough to just do a good job

Handle the mess your kids created with success, but did it in a way that made them feel scared rather than safe? Failure

Take care of business for your family, but made your wife feel like it was a burden rather than a mission? Failure

Maybe it’s just me… 😉 Good thing failure is a way point and not an end point. Let’s stay after it!

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How to use a stopwatch

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Yes, it was raining at the ballroom. However, the most noticeable item was trying to figure out how to use the stopwatch on my iPhone. Through multiple failed attempts old Bass suggested that I ask Siri to do a timer for us which pretty much worked flawlessly.

We took a quick mosey to the only dry spot we could find down by the football field. Then moved into our series of Amrap exercises with a minute timer for each set. They started out as follows, wide arm merkins, regular Americans, mountain, climbers and shoulder taps all 10 reps each. The next set was leg exercises which included squats, sumo squats, calf raises, and monkey Humpers the next set included LBC‘s Weezy, Jefferson‘s American hammers and flutters. The final set side straddle hops jump squats overhead collapse, and Moroccan nightclubs did a few exercises in between, but mostly stayed with these four different sets. We stayed mostly dry until we had to head back to COT in it downpour on us we finished up with some abs and it’s about it.

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Lucky Sevens

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Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs).

Ran to the benches and did: step ups, derkins, butt touch squats, dips.

Ran to parking lot and did lucky sevens, started with:
7 burpees, run loop
14 merkins, run loop
21 SSH, run loop
28 squats, run loop
35 flutters each leg, run loop
28 squats, run loop
21 SSH, run loop
14 merkins, run loop
7 burpees, run loop

Loop alternated between the 800 feet of the outer loop or the 550 feet of the inner loop.

Mary: round robin; Freddies, flutters, box cutters.
Fini.
COT

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